WOD – 11-17-16

WARM-UP 1 min singles rest :30 1 min doubles 7 air squats 15 Scap Retractions 7 back squats 7 push press – shoulder and hip mobility STRENGTH Back Squat 5×3 @90% of last weeks 3rm WOD [...]

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WOD – 11-16-16

WARM-UP @90% effort 1k row rest 4 min 500m row MOBILITY! *Spend 5 minutes working on a weakness of your choice.  Come in with a plan on what you want to work on and ask one of your coaches for [...]

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WOD – 11-15-16

WARM-UP Amrap 8 :30 hollow body hold 10 shoulder taps 50ft farmers carry + oh walk STRENGTH Bench press Build 1rm close grip bench press then: 1 set ME pushups WOD 4 rounds 400m row 5 wall climbs

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WOD – 11-14-16

*Gymnastics Seminar this Saturday 11/19 @ 10:30 all levels welcome! **Thursday, December 15th we are hosting Jason Ackerman a flexible dieting coach.  Click link below to reserve your spot! [...]

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WOD – 11-13-16

  *Congrats to Samuel on your 5 year CrossFit anniversary and good luck in the spartan race tomorrow! Also good luck to Amy F, Amy W, Kate, Katie, Sara, David, Anuj, and Andrew. WARM-UP [...]

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WOD – 11-12-16

*Gymnastics Clinic — Saturday, November 19th at 10:30-11:30 -all members welcome.  We will start with basic movements and then have 3 break out groups depending on skill level.   [...]

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WOD – 11-11-16

  *Class wod ONLY AT 9:00-10:00AM *OPEN Gym 10:00am – 12:00pm *Saturday – Coach Maralene, Alexis and Bridget are all competing at CrossFit Southie.  Good luck to you guys and [...]

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WOD – 11-10-16

WARM-UP 500m row 10 air squats 10 jump squats 10 pushups 10 feet to hand burpees – hip and shoulder mobility STRENGTH Build to a 3rm Back Squat then 2×3@90% WOD “FORTITUDE” [...]

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WOD – 11-8-16

  Thursday, December 15th we are hosting Jason Ackerman a flexible dieting coach.  Click link below to reserve your spot! FLEXIBLE DIETING SEMINAR! – click link to buy tickets WARM-UP [...]

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